Slow the body before choosing the next move.
Use gentle breathing for panic, overwhelm, or conflict shock. Do not force deep breaths.
If symptoms feel physically concerning, especially chest pain, faintness, or severe breathing difficulty, stop and seek appropriate medical or emergency support.
Best default: Steady 5 Breathing. It is gentle and easy to stop.
Use this safely
Find a stable position: sitting, standing, or lying down. Keep both feet supported if possible.
Breathe gently. If counting to 5 is too much, count to 3 and continue.
Do not use breath holding if it increases panic, dizziness, or discomfort.
After one sequence, choose one next action: wait, drink water, contact support, or step away.